SCFit – Tue, Aug 12 Suggested Warm-Up Warm-Up 2 ROUNDS :45 Bike 10 Step-Ups* 10 Tuck-Ups 5 Kip Swings *RND 2 complete taller Step-Ups. Into… 2 ROUNDS 10/8 Cal Bike 8 Knees to Chest 6 Box Jumps Workout – Performance 10 ROUNDS FOR TIME (Time) 20/15 Cal Assault Bike* 10 Toes to Bar 10 Box…
SCFit – Mon, Aug 11 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 Cat/Cows 10 Groiners 8 Samson Lunges 6 Bootstrappers SPECIFIC WARM-UP 2 RDS 10 Barbell Good Mornings 10 Air Squats 10 BW Lunges 5/5 SA DB Hang Cleans 1 RD 8 Barbell RDLs 5 DB Hang Snatch (Right) 5 DB Front Squat (Right) 5 DB…
SCFit – Sun, Aug 10 Suggested Warm-Up Warm-Up MOBILITY ROUND 5 Push Up to Down Dog 10 Alt Spidermans 5/5 Moose Antlers 10 Kip Swings 5 Tempo Tuck Ups Into… 2 ROUNDS 5 Push Ups 10 Alt Box Step Overs 10 DB Strict Press (RND 2: DB Push Press) 5 Kipping Knee Raises Strength –…
SCFit – Sat, Aug 9 Suggested Warm-Up Warm-Up 1 ROUND 10/10 Ankle Circles 10/10 Calf Raises 6 Push Up to Pike w/ a Calf Pump at the Top 200m Run Into… 1 ROUND 50 Single Unders 10 Good Mornings 10 Elbow Punches 10 Scap Pull Up + 10 Kip Swings Into… 1 ROUND 50 Single…
SCFit – Fri, Aug 8 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Alt. 90/90 Hip Rotations MIN 2 – Alt. Samson Lunges MIN 3 – Yoga Push-Ups MIN 4 – Bootstrap Squats Into.. AMRAP x 6 MINUTES 5 “Slow” Air Squats 5 Wall Ball Front Squats 5…
SCFit – Thu, Aug 7 Suggested Warm-Up Warm-Up Rowing Warm-Up EMOM x 5 (:40/:20) I- Arms only Rowing II- Arms and Body III- Half Slide IV- Full Row SPM (20-23) V- Full Row SPM (25+) Into… 2 ROUNDS 10 Air Squat 10 Up/Down 10 Scap Push-ups 5-7 SLOW Push-Up 10 Alt Dead Bug Into… 1-2…
SCFit – Wed, Aug 6 Suggested Warm-Up Warm-Up 200m Run Into… 2 ROUNDS 10 KB Deadlifts 10 Ring Rows 10 Scap Pull-Ups Into… 200m Run Into… 2 ROUNDS 10 Russian KB Swings* 8 Kip Swings 6 Jumping Pull-Ups *Complete KB Swings RND 2. Strength – All Shoulder Press (6-4-2 | 6-4-2*) *Start Moderate-Heavy and end…
SCFit – Tue, Aug 5 Suggested Warm-Up Warm-Up 2 ROUNDS 1:30 EZ Bike 10 Bootstrappers 10 Groiners 5 Up/Down Dogs 10 Cossack Squats Into… 1 ROUND 1:00 Mod Bike 15 Air Squats 10 Elbow Punches 5 Hang Muscle Cleans 5 Hang Power Cleans Into… 1 ROUND 1:00 Hard Bike 3 Power Cleans 3 Squat Cleans…
SCFit – Mon, Aug 4 Suggested Warm-Up Warm-Up 1 ROUND 5 Jefferson Curls (option to use barbell or DB) 5/5 Sciatic Nerve Flosses 10 Arm Haulers 5/5 Moose Antlers Into.. AMRAP x 5 MINUTES 5 Vertical Jumps 5/5 Staggered Stance Deadlifts w/Empty Barbell 10 Alt. DB Deadlifts 5 Burpee Broad Jumps Strength – All Deadlift…
SCFit – Sun, Aug 3 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES :30 Cardio Choice 5 DB RDL 5 DB Bent Over Row 5 DB Skull Crusher :15 Wall Sit Into… AMRAP x 5 MINUTES :30 Cardio Choice 2 5 Push-Ups 5 Diamond Push-Ups 10 Standing Calf Raises Workout – All Metcon 3 SETS* 15…